Dairy and Weight Loss

Question
Hello Mr. Rapitis,

I am doing some basic research on the effect that eating dairy
foods has on weight loss. (I lost 45 lbs. this year, and I did
include lowfat yogurt as part of my diet, and I'm just interested
in this topic personally.)

I have reviewed the studies that the dairy industry constantly
uses as the basis of its "3-a-day" campaign. These studies were
performed by Michael Zemel at the University of Tennessee, but
Zemel used very small study groups. I have also reviewed
information stating that Zemel's research is inconclusive
(especially this article from the Nutrition Action Healthletter:
http://www.cspinet.org/nah/09_05/milking.pdf).
(By the way, do you know whether or not this publication is
turstworthy?)

I would like to ask you about your personal experience with and
knowledge of what effect eating dairy foods has on weight loss.
Some more specific questions I have are as follows:

- Why is low-fat dairy a recommended part of almost every diet
for weight loss? - Does eating dairy products somehow speed up
your metabolism to aid in weight loss?
- Is yogurt the best dairy food to eat, because it is somehow
good for your digestive tract?
- Is organic yogurt better than non-organic somehow?
- How does this affect people with lactose intolerance? If they
drink Lactaid or eat similar products, will it be just as beneficial?
- Would calcium supplements be just as effective for weight
loss?

I realize that's a lot of questions! I appreciate any insights you
may have.

Many thanks,
Susan Eley"

Answer
Hello Susan!

   Thank you for your nutrition questions.  I had a chance to look at the Center of Public Interest and it looks very interesting. Most of the dairy diet studies have been funded by the dairy industry. And researchers disagree on just how big of an effect dairy foods really can have on weight management. Exactly how calcium and dairy might help with weight management isn't clear. Dairy products, in general, may simply be more satisfying than other foods, making high-dairy dieters less hungry and more likely to stick to their diet.
   Low fat yogurt is probably the best dairy product since it contains healthy bacteria called Acidophilus which help you maintain a healthy flora in your intestines.
   There is not a big difference between organic and non organic yogurt. The nutritional value is still the same however, organic food producers must meet additional requirements in order to label their food organic.
   Lactaid milk is simply milk that has had the lactose removed for people that are lactose intolerant.  The nutritional value is still intact.
   It has'nt been proven that calcium supplements can aid with weight loss so I can't recommend any.  Weight loss is really only accomplished when you burn more calories then you take in.  

Hope this helps.  

-George Rapitis, Nutritionist
http://www.juiceblend.com  

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